Creatine's evidence now covers postmenopausal women.
A 2026 meta-analysis in postmenopausal women found that creatine (around 5 g a day) alongside resistance training produced small but real gains in lean mass and leg strength, with no change in bone density and no safety signals.
Compiled by FitTools from the study cited below
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Published 23 July 2026
- Study design
- Meta-analysis (7 RCTs)
- Sample
- n=608
- Evidence
- well supported
- Published
- 23 July 2026
Key takeaway
What it shows: Pooled from seven trials (608 women, median 38 weeks). Gains were modest, about 0.4 kg lean mass, and appeared mainly at ≥5 g a day with training; several trials had some risk-of-bias concerns, and bone density did not move.
Study details
- Design
- Meta-analysis (7 RCTs)
- Sample
- n=608
- Population
- postmenopausal women
- Journal
- J Int Soc Sports Nutr
- Published
- 23 July 2026
What they did
A meta-analysis pooled seven randomised trials — 608 postmenopausal women, median 38 weeks — comparing resistance training with and without creatine at around 5 g a day.
What they found
Creatine alongside training produced small but real gains in lean mass (about 0.4 kg) and leg strength, with no change in bone density.
Where it fits
It extends creatine's well-supported muscle evidence into a group sports-nutrition research has historically left out — and the gains came with training, not from the powder alone.
The source
Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis. J Int Soc Sports Nutr 2026
DOI: 10.1080/15502783.2026.2668435
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